Saturday, August 18, 2007

16 kg snatch ladders with holds

6:30am KB

Warm up / 12kg

40 2 hand swings
1 min on., 1 min rest
10/10/10/10 1 hand swings, 1 min. on 1 min rest

4 sets total (2 ea) = 8 min.

Work sets / snatch ladders

(going up, video shows set #4 w/16kg)
1 snatch, 2 trans., 2 snatch, 2 trans., 3 snatch, 2 trans., 4 snatch, 2 trans., 5 snatch, 1 trans., repeat on othe side, 2 min. on 1 min. rest

#2 (going down)
5 snatch, 2 trans., 4 snatch, 2 trans., 3 snatch, 2 trans., 2 snatch, 2 trans., 1 snatch, 1 trans., repeat other side, 2 min. on 1 min. rest

I did the first to sets w/12kg and then switched to the 16kg for an additional 4 sets each, for a total of 10 sets. Both sets/rest, took 6 min to complete x 5 rotations = 30 min.

20/20 1 hand swings w/16kg x 5 sets = 10 min.

Total workout 48 min.

Short rest periods really make a difference! I took an extra minute between sets to tape the video and, man, it was much easier than the previous sets! I could've easily have done twice as many sets if I would've taken an equal amount of rest, so I haven't decided which is more important....slower/stronger/longer, or faster/more intense/shorter??? The beauty of KB's, again. versatility!


Pete said...

Great work, Tracy! It looked fun! I am going to have to tape up my hands- I have two blood blisters on my palm under my pinky and ring finger from my snatch day yesterday.

Anonymous said...

Great work Tracy! It does get easier on those 16kg snatches. I was over 154 lbs at my cert, so I got to test with the the 16kg 19/19 no rest... you being able to snatch 16kg which is more than 1/3rd of your bodyweight is really impressive! :)

also to update you, I had some difficulty eating right the last 2 weeks, didn't plan ahead, stress etc. I got up to 168 lbs. decided enough is enough, I put into practice what I have learned etc and I lost 3 lbs this week! I am setting short goals...the first is 10 lbs when I drop 10lbs I will reward myself with something like a new pair of shoes or a pedicure.

Thanks for your blogs...they are helping me keep on track!
Regina Hurley, RKC

Kettlebell Lady said...

Tracy - Finally made some "Tracy Grips" today! definately was a needed today with my 24kg clean and jerks!

Brett said...

I appreciate you posting these videos as well. Being a newbie, this is great stuff for workout ideas, so thanks!

Anonymous said...

you're a machine any way you cut it! ;)
(longer/slower or shorter/more intense)

Tracy Reifkind said...


The 16kg always tears up my hands at a certain point, even with my hand bands!

Tracy Reifkind said...


You train hard, you're strong, reward yourself with good food! One day at a time.

E-mail me if you need anything....seriously.

Tracy Reifkind said...


Since you're a "newbie", what do your workouts look like?

Tracy Reifkind said...


Coming from you, that's a huge compliment!

And thanks for reminding me about wheat germ! I used to add wheat germ to my yogurt and I had forgotten about it, I think I have some in my fridge right now, lol.